Conditioning for Combat Sports/MMA - Better Cardio than your Opponents
Ultimate MMA Conditioning: www.amazon.com/Ultimate-MMA-C...
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Timestamps:
0:00 Intro
1:49 Conditioning
2:15 Three energy systems
2:38 Aerobic system
4:13 Anaerobic lactic system
6:25 Anaerobic alactic system
7:58 Which workouts should you do?
8:50 Conditioning programming
11:45 Physique program
12:10 Outro
DM me on Insta if you want a CUSTOM PROGRAM or you have questions: / winney.fit
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WHO AM I?
I'm Ben. I am a scientist from the UK studying neuroscience, exercise science, and nutrition. My mission is to make young men into forces of nature by training their physical strength and fitness, educating themselves, and developing noble character.
I squat 500 lbs, deadlift about the same and benchpress 385 lbs I joined a Boxing gym about 7 months ago and i INSTANTLY saw 1st hand how terrible by stamina was I couldn't even hit mitts longer than 10 seconds Fast forward to today and im able to spar 4 solid rounds and it takes anywhere from 5-10 seconds to "catch my breath" n keep fighting I still lift weights, but I alternate weeks now between powerlifting and Boxing/cardio training It works for me
Having a strong foundation in any part of the fitness is real good if you want to practice combat sports. It's also quite common solution for fighter who hits a wall (i.e. finding improvement lacking) to start training their conditioning, weight training and so on.
I can benchpress more than you
Can you share your programme? I play Judo and do lifting alot. I have the same situation. Can even complete solid round over 2 of randori.
@@terryjapt.9396 yes, the basic breakdown is the following: First week-Only weights, in my case Powerlifting and Strongman Second Week- Only cardio, sparring, mitt training, running, sprints, anything cardio related. Listen to your coach. Then repeat the cycle. Alternate weeks between strength and cardio. I do not do cardio and strength in the same week because it taxes the body too much and I am not able to recover enough to train appropriately the following week, therefore, I do not mix the 2. You will not lose gains in either discipline. So far it has been working for me. I have some videos on my channel of me doing both things
@@terryjapt.9396 it took me about 4 month to experience the benefits and it was a very painful process, you're sore all the time, always out of breath hitting mitts with your coach, but once the body adjusts you'll be happy you went through the pain
This is insanely informational with like zero fat or excess content! Amazing quality video!
Thank you I appreciate that
Zero fat is horrible for testosterone. Watch Andrew huberman’s video on healthy fats.
@@SS-wd5sg I'm personally a big fan of butter, so I see where you're coming from
@@SS-wd5sg whole endocrine system is shot at that point
This video is a gem. Saved it too
nice work man !!
Ok I had to replay about 4 times but I got it. Thank you
How does this not have more views. It is the single most informative and action driven video ive seen online about programming.
Thank you that's very kind
Add in a video on explosiveness and footwork power. Moving quick latterly or getting in position explosively.
Good video, I combine everything at once, first I treadmill slow jog for a long time, then sudden sprints, back to jog, then sprints again.
Thank you for this video. I thought I had a grasp on conditioning, but you definitely get in greater detail. Thank you!
Glad you enjoyed
This is great content. You made a lot of good points in this 👌🏾
Glad you enjoyed
Absolutely amazing info, thank you so much for sharing this
Glad you enjoyed it
Damn that's all I need ❤
glad i found this video, i will be running a half marathon in either August or September and I am in my second week of training, and its tough work, i think its good to improve all 3 energy systems, but obviously more the Aerobic System for marathons, but i always leave a day for Strength Training and Boxing
Similar here. I do the boxing for (fun and) cardio. Home workout for strength with little equipment but vey efficient for core (gym rings & kettlebell give a wide range of exercises), and that’s giving noticeable results in sprinting which I do not train for! All the rest is running most regularly at easy pace, build volume ;-)
Wow this made me totally revisit my workout schedule. Thanks for the info dude!
No problem my friend
bros dropping knowledge
extremely helpful video. thanks a lot man, keep it up!
Glad it helped
This video is absolute gold. This deserves such much more views
I appreciate that
Just shared with while family and relatives ❤ invaluable.
This is a great video brother thank you
Glad you enjoyed it
This is gold, instantly subscribed.
Glad you enjoyed
Excellent content ❤ loved that brother
Glad you enjoyed it
This has answered every question or doubt I had on how I should prepare for thai boxing in the long term, thank you
Glad to hear that
Extremely informative. Going to send this to everyone I train with.
Glad you enjoyed
This is very helpful and straight to the point
Glad you found it useful
Good job on this video!
Amazing video bro, thank you! I feel like a scientist when understanding all this stuff. Can you make a video comparing high impact and low impact exercises, and how they tie in with these systems?
Low impact is generally better because your joints won't take as much damage. But sport-specific training is best. You can do many of these workouts in the form of hitting a bag, or shadowboxing, or jump rope
This is extremely useful information, thank you
Glad it was helpful
Great information!
Thanks for watching
Great vid bro🔥
Thank you
Best way to get better conditioning for fighting, train the fight more often
Great Video, thank you! Timestamps would be a great addition
He added them after your recommendation.
Smart Guy. Earned a subscriber.
Welcome
Can you make a powerlifting/strenght training workout video
I need to improve it all
Thank you for your video! I need to condition myself since i stopped training for two and half years I have no conditioning.
I hope this video gives you an idea of where to start
Thank you so much ❤
Glad you enjoyed
@@BenWinney big ups, you're in the right field.
It would be great to see a video on balance, core and overall functional strength & fitness training at home.
definitely agree!
That would be great
another video with good info. Also can you make a video on getting a Yami Sukehiro physique
You cant get them anymore
Please give a Home workout to attain your maximum strength athleticism and aesethetics
These are all mutually exclusive
1st. do yoga stretching 2nd. morning 1-5 Mile run 3rd hill sprints or hill cycling now do bodyweight exercises and plyometrics add animal movement to your workout add farmer walk you can take water filled buckets in both of your hands and walk try to walk with stabilizing body and water in buckets also needs to be stable now push wall or cars or something heavy cut trees with axe or hammer a truck tier you need a bag and do bag work buy some resistance bands and a pull up bar and daily do streching at night and morning
@@SPEEDOXwill 1000 jumping Jacks give me Tony Ferguson cardio?
@@itsasher5833 it depends on genetics and i think you have focus on running and skipping and shadow boxing and bag work you will get a good cardio
@@itsasher5833how old are you kid?
Burpees! Now that’s some serious cardio!
Yep, I like following Iron Wolf's burpee conditioning workouts
This is some GOAT shit thx man
Glad you enjoyed
All combat Sport . Sparring is pretty láctic. A good témplate is Always 1 sesión a week oj aeróbic . 1 sesión alactic . Sparring or rolling is lactic . Keep láctic to peak in training Camps near competitions. From 8 weeks to Fight date to 1 week before tapering .
Láctic specifics sessions im refering to
Excellent explanation, highly informative.
Thank you
Roadwork ftw
Great video yet again! Would you consider doing a video on how to get a physique like sendo takeshi from hajime no ippo since you've done anime and fighting training videos?
The tactical barbell approach (all 3 books) seems like the most complete program even for fighting. OMS + conditioning is the way to go imo. P.s. Lol, wrote the comment before hearing about TB in the video
Lol I agree it's a great set of books
Thanks for this comment, just ordered all 4 books.
Which books??
Loved the detailed information Ben! My only issue at the moment is I can maintain a higher heart rate 150-160 for 60mins but anything lower then that I feel like I'm not working out hard enough. But I understand to build your aerobic base you need to aim for 110-150 range like you said. I mainly use the assault bike so it's hard for me to trick myself into going any slower out of habit, should I perhaps use another cardio machine? Like incline walking or the stair-master where I can force myself to go at a slower pace?
Incline walking or stair-master would work perfectly. Everyone feels like they're not working out hard enough in that 120-150 bpm zone, but that's the most productive intensity for building your aerobic base, and most of your cardio training should be done in that intensity zone. Elite endurance athletes do 80% of their training in this easy zone, and only 20% at higher intensities.
Conjugate is the way to go. No sense in taking back steps and deconditioning one area to bring up another area just to have to keep deconditioning other areas
For sure
Bro can you do the sendo ,hajime no ippo pysic
Make that more in depth video!
沒記錯，去年大谷也是在6月開始打擊爆發
He’s cooking 🧑🍳 🤫
im still fat but i can run for 3-4 hours nonstop, i already ran 3 half marathons with ease, what i do struggle with a bit is running at a faster pace for a longer period of time, so now that im at this point where i can run for so long without taking breaks, i decided im gonna start improving my sprints too and to be able to keep a 5-6 pace at least for the entirity of my run. Meaning i wanna run faster for the entire run, but i run less. Instead of 10-20-30km nonstop i started running 2km but i wanna do it under 10 minutes. I'm 115kg thats around 270lbs i think. I been running for 7-8 months maybe. I also started boxing as well, so thats anotehr reason why i want to improve my Cardio. I get more tired after a 10 minute boxing session( i do 1 hour to 1 hour 10 minutes) than a half marathon. My point is this video is perfect for me and especially right now! Great video.
Back when i first started boxing we would go about 100% for 3 min for 3 rounds. Now almost 2 decades later i still have it, but i gas out quickly at about 90%. I wonder if i could regain max capacity in over all stamina and explosiveness...
muscle is important. because fighters compete in weight classes, there is a disadvantage to pursuing mass. But in everyday life being a bigger you is generally a better you.
You do realize that the video is probably for the competing target audience, idk why even bring up this comment in the first place. Second, muscle is important, which is stated in the video, however having hypertrophy goals will always work against you if you want to become good at fighting. It is very important to do strength conditioning on the side at all times, but this should include almost solely training muscles that will benefit you in movements that you utilize while fighting (differs for wrestlers, boxers, muay thai practitioners, etc). For the everyday life aspect that you brought up, yea, you should definitely strive to be overall bigger, but this does not mean building your body to look like your average shitty anime antagonist. Like the guy said, most of that aesthetic muscle definition will waste your resources. The reason why a lot of boxers and mma fighters look so well-built is because of delicious horse meat, not because of specifically working on chest and shoulder gains.
Muscle is not important at all.
spoken like someone who has never had a real fight in their life. Anyone worth their salt knows its the wiry guys that are dangerous not the big guys.
@@insidiousmaximusU think Ngannou would beat Jon Jones?
@@GodsStrongestKanyeSupporter op was talking about every day life not sport matches mate. Completely different story.
This information is really valuable thank you for sharing, I have a question.... Can you train two systems in the same workout? For example, go for a 1 hour jog working on the aerobics and then finish off with some anaerobic work such as 1-3 sets of 20-40 second sprints with 4-6 minute rests in between each set.
I would say it's generally better to separate them if your goal is to develop those systems maximally. If your goal is to simulate a game or match of some sport, then mixing them together could help to get you prepared for that
can you do a physique of Nanami from JJK?
Because of the end of the video I realised you have an anime channel. Anyways great video, allthough I think for most people practicing combat sports building an aerobic base for 3 months with 3 LISS sessions (pretty much no hobbyist do that from what I know) should be more than enough. And add 1 -2 HIIT session at amateur competition level.
Yep that will do the trick for most people. Bare minimum but people tend to skip it
What is a Liss session
@@jayglizzyxgaming8812 Low Intensity, Steady State. Jogging essentially
do yuji after time skip
No matter what ever work out we do it will still give 40%result but 60% result is only about what you eat as there is a quote Abs are made in kitchens
Hello/First, thank you for your wonderful explanation. I understood the systems well for the first time Secondly, I have a K1 championship coming soon It will be, God willing, at the end of May What do you advise me to focus on, which energy system? Can these systems be applied to heavy bags?
Focus on simulating your fight/tournament as much as possible. If it's something like 3 rounds of 3 minutes, practice hitting the heavy bag or sparring or shadowboxing for those durations with the same amount of rest between as you'd get in the actual fight. Anaerobic lactic is probably the most important system for kickboxing, but you need all 3. Do at least 1 aerobic session every week or 2 weeks. And yes you can apply these workouts to heavy bags.
re-watching this vid just to take notes.
Check out the book "Ultimate MMA Conditioning" by Joel Jamieson for a masterclass on this topic
I went from racing road bikes to fighting, I was surprised how poor 99% of peoples aerobic conditioning is in the sport.
I think fighters often neglect low intensity longer duration conditioning
Many people like anatoly have amall aize very good strength gym is olso increase of http And mitochondria gym is very important
Usually my training pattern has been Strength day- 3 compound lifts with same reps and sets you described Power circuit- just a circuit of explosive movements like kettle bell swings, power ball throws etc to help with my situational power for implementation within my mma fighting. I have normally done this Mon strength Tuesday power Rest Thur strength Friday power Rest till mon next week Would you say I should implement these cardio atp, anaerobic and aerobic sessions after these I already do. Or would you recommend maybe removing one or two of these and replacing them (I am a sports science student but I missed out on all my physiology lessons where we did anaerobic alacrity, lactic and aerobic haha, so just not very knowledgeable when it comes to it) Cheers
I think adding one long-duration low intensity cardio session would be beneficial to build your gas tank. Maybe on Saturday. Most top-level MMA fighters do some kind of longer cardio like 'road work', just slow jogging for 45+ minutes
@@BenWinney cheers. Will give it a try
Do you have opinions/knowledge regarding the modality of how one does your cardio? For example, running versus cycling versus swimming? Due to various health reasons running isn't currently suitable for me so I'm currently working on building up my aerobic gas tank with zone 2 training. I want to develop a decent base before I start putting specific exercises for the other energy systems.
You don't need to run. It's good but not essential for training your energy systems. You can cycle, row, box, swim, do burpees etc. I'd recommend cycling for zone 2 aerobic training if you can't run
How did you come across this information? This is the only video I could find on it, or maybe I didn't search hard enough
Check the book at the top of the description
@@BenWinney alright, thanks
Hey Ben, I've got a question about the aerobic base. Elite aerobic athletes such as cyclists and long track speed skaters tend to put in INSANE volume, such as 20-30 hours weekly of steady state cardio. Would a fighter not benefit from doing the same thing, perhaps as a specialized training period before a fight camp? Obviously weight lifting, plyometrics, HIIT, and fight training can all be periodized to happen before and after this training block. Thoughts?
I'm not Ben but hopefully I can help. Most fighters don't do this kind of thing because first, its very time consuming, and secondly, it tends to favor those with smaller builds. Time consuming means that the fighter is generally better off "skill building" and getting better at the technique and style of various fighting arts instead of simply running. While I know now that its a lie that you lose muscle when you run all the time, it isn't great either for getting a lot stronger. Strength is invaluable in the cage as it allows you to muscle around opponents, stuff like that. They still do a lot of cardio, not just from the training but also with HIIT mixed in as well as steady state cardio. Chito Vera often runs 13 miles in one go when he's in training camp but guys like that are the exception rather than the rule. Hope this helped
Hey bro can you do the sukuna/itadori physique?
Yes
WWWWWW LETS GET ITTT@@BenWinney
great but problem is holding a max effort sprint for more than 40 seconds is near impossible at that point it becomes a slow run and at the 60 second mark it becomes a jog
Yea it's not to train your sprint speed but your anaerobic system. Even when it becomes a jog your heart is still pumping as hard as it can
Can i combine first and last exercices ? In order to save time ?
Can I use a smith machine to do my squats if I don’t have a squat rack at my gym or should I do something else?
You could do leg press, hack squat, or even goblet squats instead. If none of those work, you can do smith machine. Squatting gives you a base of core stability that a smith machine doesn't really give you
Video is great, just a question though, if someone regularly takes creatine won't it reduce body's natural ability to produce it So isn't it better to just stay natural abd continue to follow everything else in the video ??
No your body continues to produce creatine. Creatine is natural
Is there a trick to get around longer distance running while still getting it’s benefits including increased vo2max? Since I’ve gained weight while strength training I’ve been getting shin splints after each session as well as slight tenderness around the knee and lower back.
Do cycling instead or any exercise where your heart rate is about 120-150 bpm. It doesn't have to be running
Okay so I’m weird, I am able to go until I throw up and recover fairly quickly. I noticed I can go for rounds on end, but I can keep high intensity for long periods, idk if that makes sense, like after the minute in between rounds I feel like a brand new fighter and can go for 20 rounds but I cannot give u the same power I had in the first in the 15th, and I can physically feel myself weak but not exhausted, but if that’s what exhaustion feels like LMFAOO💀😂 Im high btw
If lets say im doing a block where i want to work on aerobic conditioning, i do 4 sessions a week 2 of which being aerobic based, is this volume enough or would you say to sacrifice a session in the other 2 energy systems and try and get more aerobic work
Also if im doing 2 aerobic sessions a week during this block, can i do one low intensity long duration exercise and one cardiac power interval session, for good results or should i stick to one type of aerobic exercise? Might be 2 very silly questions but i would appreciate any help🙏🏽
If you wanna prioritise aerobic conditioning, I'd say do 3 aerobic sessions and 1 anaerobic session. And you should definitely mix up the type of workout you do. Do one longer session like 60+ minutes, and others can be shorter and include intervals.
@@BenWinneythank you for your help sir🙏🏽
I think it would be hard if you're training in your sport a lot. I'm already training mma/wrestling 2-4 hours a day/6 days a week. But I can try to implement some of these principles
In that case you get pretty good cardio from training your sport. Try to identify which energy systems are getting less attention currently and squeeze in 1-2 sessions per week for them
@@BenWinney my main issue is when someone manages to get up after I have them down, or even after I sub someone in sparring and we have to get up and keep going until the round is over. What would you recommend for someone who gets tired when theres a sudden change in the type of fighting? Like from grappling to striking
@@Matt-jc2ml Practice that transition between grappling and striking without rest as much as possible. It's uncomfortable but if that's your weak point, you need to hammer away at it until you get comfortable with it
Isn't this from that Joel Jamieson book
Yes
Max intensity sprints for 1-2 minutes?! That’s actually insane. A realistic sprint program would be 10 second sprint with 1 minute rest between sets for up to 10 times. If you work on sprints for a long time you may get up to 20-30 seconds.
It's maximum effort not maximum speed
@@BenWinneybut would maximum effort not = maximum speed?
would you recommend doing these work outs for all 3 systems in one session? or 1-2 systems per session
One system per session is ideal for maximising development of that system. If you train 3 times per week, 2 aerobic and 1 of either lactic or alactic is best. If you train 4 times per week, 2 aerobic and one of each of the others
It takes a lot for me to start breathing heavy but I noticed my muscles tire quickly. What should I be working on?
Muscular endurance. Things like high rep push-ups, high rep squats. If you're a fighter then fast punches for several minutes straight
i do heavy lifting/squats with as short breaks in between as possible 1 max 2times a week for the fast cardio 30sec sprints w 90sec rest 8 reps 3times a week for medium cardio and play "soccer"/football for 90mins at relatively low-high intensity 3times a week for slow cardio optimize it how you want but you can have fun with it like playing a sport or doing other exercises sparring can even count depending on how its done but thats the way i do it hopefully it inspires someone else to make their own version
The things is I know people who won't do sh1t yet they can run or do certain activities without breathing as heavy, whereas me who hit the gym every freaking day and also train with heavy bag (I don't do much cardio nowadays, even when I used to do cardio) breath heavy like a mf. I think it's genetics.
Genetics is definitely important but we can all train and get to a great level of fitness
How do you implement these workouts in a week if you wanna do 2 types for example aerobic and anaerobic
Fit at least one of each type of conditioning workout per week alongside your strength/fight training
So I know the goal resting heart rate is 50-55 but what if one's resting rate is higher? What should the goal rate be?
What I mean is 50-55 is a good resting heart rate to work towards. If yours is higher currently, doing cardio training will bring it down gradually over time
whats the difference between max effort sprint (Lactic) and max intensity sprint ? (alactic)
The effort in each interval is the same. The difference is the duration of the interval and the rest period
I got really confused from the video there a lot of information But for me I notice that whike doing long runs low intesity like 15km i have really good cardio i can do it non stop But once i try to do high intesity in short amount of time i gas out immediately Like i get really confused i see myself able to run very long distances while remaining good heart rate and breathing But once i get in the ring i gas out after 2 rounds of high intesity punching/moving What should i work on? (Im a boxer)
Work on what you're weak at. Simulate boxing rounds by hitting the bag or sparring for 2-3 minute rounds at high intensity
what if i have 5 workout sessions in week? Where i can put this 3 extra cardio??
You'll have to train twice a day sometimes
Can you do one of each session 6x per week?
Maybe like 2 aerobic, and 1 of each of the other two for a total of 4
Yoooo you have a KZhead channel?!?!
How did you find me bro 😂
@@BenWinney I’ve got another fight coming up and was looking to do some better conditioning than last time… super random you were like the second video I watched, thought I recognised the voice lol
@@archiebrown9869 Good luck bro. This video is based on a book called Ultimate MMA conditioning by Joel Jamieson, highly recommend. Goes into much more depth
Bro...I really want toji workout and you better promise that it will work .I will not like to purchse and it will not work.
It will work if you dedicate yourself and work hard. Otherwise just use the free Toji program on my youtube channel
Nah I want the real one, I will get it and use it. Thank you.@@BenWinney
“I’m not gonna give you a program” then you give a program
How do I achieve this with adthma
doing this could make your adthma better imo. Just take it slow and steady.
Hey man I’m asthmatic myself I got some tips: Always keep your inhaler on or close to you when your running. You don’t want to get an asthma attack while your running. Don’t run in bad quality air. If the neighbors have a fire going or if it’s pollen season it’s probably not a good time to run. Always listen to your body. Don’t force running on your body. I could have saved a few trips to the hospital trying to toughen through it. If your like me Asthma will always hold you back a little bit. Don’t let that keep you from having fun and following your dreams.
I am a good sprinter but man the gas tank is so small
You don't need a massive gas tank for sprinting. But improving your aerobic conditioning might help to some extent because all three energy systems are involved in every type of training, just in different proportions. As long as your aerobic training doesn't take away from your sprint performance
Is this relevant for women as well?
Yep
Im a smoker, is it over for me?
You can smoke and have good cardio. Obviously it will be harder though and I don't recommend it
do u realize how difficult it is to sprint AT MAX INTENSITY for over 30 seconds?!?
Yes
Me who is fat and struggles to run 2 mins 😂😂
Gotta start somewhere bro. Try and get to 10 minutes non stop slow steady jogging
@@BenWinney Yeah i do 10 mins cardio after workout 2x a week will slowly add more time and more frequently
how many sprints u want me to do 💀☠💀💀💀💀💀
Lol 1-3 times a week is good
@@BenWinney oh then it's ok
@@BenWinney But the 120-seconds sprints has to the wrong, no one is able to sprint for that long, not even olympic sprinters. Or maybe our definition of sprints is not the same? Because as a 100m sprinter myself I wouldn't even call a 60s run a sprint, it's impossible to sprint for that long let alone 120s lol
@@BenWinneybut how manu sprints not days
@@user-ki4xw2rb8q I mean max effort running for 120 seconds. That won't be very fast by the end
How do I do this with boxing I train boxing Tsu-Thursdays for about 2-5 hours at least doing stuff like 5-8 rounds heavy bag, jump rope 3-6 rounds, shadow box 9 but at times I could only spar 2 rounds Mon-rest Friday,sat & Sunday 2-4 miles run My stamina is still bad and I have a really low output in sparring what do you recommend
imo your 2-4 mile run should be done daily, no matter what events you got on that day (be it rest or training day). And what has probably happened that I would guess is that your body got accustomed to those 2-4 miles on Fri, Sat and Sun, meaning you might be not pushing yourself on those days, leading to no more stamina improvements. Try implementing what the video talks about. On your 'running' days, mix distance running with sprinting intervals. You don't necessarily have to increase the long run distance.
@@yourmomdog3783thank you so much, but my body do be sore
No, could be best. I have the best cardio. He'd never lost it to fight for rounds. And are other fighters that have higher output of heart rate? If you finish your fights first before anyone else doesn't always mean you have a better heart rate, better conditioning. If you lost all 5 rounds pretty durable, people get last longer to be with a good fighter, but at the same time. He's not well-known.There are better people that are well-known for better cardio.It's not knocking.A beep it's a good fighter